4-Day Rope Flow Challenge : Day 1

[CBDB]

Hello all!

As mentioned, I’ve recently come across ROPE FLOW, and it seemed such a great, elegant, mesmerising movement practice that I couldn’t wait to give this a go!

★★★ Rope Flow Overview ★★★

ROPE FLOW is a movement practice that involves using a rope to perform rhythmic, circular motions. The ropes used are typically thicker and heavier than regular jump ropes, which engages the body in different ways.

It promotes coordination, mobility, and rhythm. Unlike traditional jump rope workouts, Rope Flow is performed with both feet on the ground, eliminating the impact of jumping. The technique can involve various movements, such as figure-eight patterns and side swings, challenging different muscle groups and improving overall body mechanics.

Taster Video from

Chase Mountains (1 min) ROPE FLOW

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youtu.be/kDWurBqK28c?si=8p1...(Not working as expected?)

★★★ Our Challenge ★★★

My suggestion for participating in this challenge is as follows.

Focus on one of the flows/videos each day. I will include all the videos of all four movements in these posts, as it is quite inspiring to see all four movements, but I suggest that each day's focus be on one so we can chat about any difficulties we have encountered or experiences we want to share.

To note, Rope Flow can be used as a warmup, so no separate warmup is needed.

★★★ Day 1: The Underhand Figure 8 ★★★

The Underhand Race and Chase (The Weck Method, 1:45min)

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youtu.be/S8-cV-yoZpE?si=ViJ...(Not working as expected?)

★★★ Day 2: The Overhand Figure 8 ★★★

The Overhand Race and Chase (The Weck Method, 1:39min)

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youtu.be/oto6aF1bD3I?si=JFd...(Not working as expected?)

★★★ Day 3: The Dragon Roll ★★★

The Dragon Roll (The Weck Method, 1:45min)

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youtu.be/0AjV3hrbAbQ?si=0zD...(Not working as expected?)

★★★ Day 4: The Sneak ★★★

The Sneak Rope Flow (The Weck Method, 2:23min)

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youtu.be/7uuhkBkNGyk?si=nbx...(Not working as expected?)

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★★★ Benefits of Rope Flow ★★★

And just to remind ourselves of the benefits of doing this kind of movement practice:

**Cardiovascular Health**: I particularly love that it provides a low-impact cardiovascular workout without the high impact of jumping or running.

**Versatile Workout**: Its no-jumping movement is suitable for all fitness levels and can be adapted for light warm-ups or intense workouts, depending on the speed or complexity of the chosen routine or even your choice of differently weighing ropes.

**Mobile Movement Snack**: And what I find great about this practice is that it doesn’t require a warmup and can be used as a warmup itself. And as a rope is so easy to carry (just sling it across your shoulders), it can be carried on your walks, making it easy to do this anywhere whilst your out and about on your walks. Rope Flow in my scenic locations … now that’s on my to do list! And need a 5min break, why not whip out that rope and head outside.

**Improved Coordination**: The circular movements help coordination between the upper and lower body, as well as the brain's ability to manage multi-limb tasks. It is also said to help proprioception.

**Increased Mobility and Flexibility**: Regular practice improves joint mobility and flexibility, particularly in the shoulders, wrists, and hips, due to the repetitive rotational movements, opening up the chest and also keeping your spine mobile.

**Improved Mental Focus**: Rope Flow requires continuous focus on maintaining rhythm and pattern, which sharpens mental concentration and reduces stress. With its rhythmic repetitive motions, it’s quite mesmerising, and I believe can be quite meditative.

★★★ Rope Flow Video of the Day ★★★

Strength Side (8:17 min) How Rope Flow Changed my Body

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youtu.be/q05fBVyPVGg?si=R4l...(Not working as expected?)

★★★★★★★★★★★★★★★★★★

So how is you rope flowing? Or is it flow rope going? … flowing rope going… (mumbles confusingly)… anyway… how is it flowing, everybody?

[CBDB Administrator Graduate Gold]

skysue16 RunKRun AllSewnUp drl212 and everyone welcome, who wants to give it a try! 📿🪢

[drl212 in reply to CBDB]

Thanks, I'll have a look...

[drl212 in reply to drl212]

At the videos and a rope, potentially...

[skysue16]

On a rope hunt this morning! 😂 Thanks for all the information and links 👍😀

[skysue16]

Had a go at the first move, tricky trying to get the hands correct but found the actual movement ok. Used a short bit of rope that I found not ideal but gave me a feel for the movement.

I have been reading up about Tim Shielf from Derby who learnt the technique from Weck in the States - all very interesting. Thanks again CBDB

[CBDB Administrator Graduate Gold in reply to skysue16]

Well done! Yes, Weck started it all, didn’t he.

His videos just looked a bit too “cross-gym” for my liking to use them.

[skysue16 in reply to CBDB]

Found my old pony rope - bit grubby but marine rope, nice weight. Now need to do the knots! Hubby is a mountaineer so I will give him that job 😂

Coiled rope

[CBDB Administrator Graduate Gold in reply to skysue16]

That looks perfect!

[skysue16]

How did everyone get on with the first move?

[CBDB Administrator Graduate Gold in reply to skysue16]

I did 20 minutes , but I fear tried out a video that we’ll hopefully be trying tomorrow, incorporating todays’s and tomorow’s move.

I think I’m getting the hang of it, but still plenty of tangled rope incidents.

Hubby was more elegant.